Comparing Nutrients in 300 calories Butterhead Lettuce VS Boiled Broccoli

Weight per 300 calories

• Butterhead Lettuce: 2308g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 2.7 times more energy per unit of mass than Raw Butterhead Lettuce, which is low in comparison to other foods. Butterhead Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Butterhead Lettuce or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Butterhead Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.23% 5.08g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	120% 1.9g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	30% 21.7g	16.4% 12g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	16.2% 11.8g	8.75% 6.34g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 9.92g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.69g	g per day for Men 19-50 years
Fiber	67% 25.4g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	55.6% 31g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	426% 3831μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.2% 3.46mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	421% 1685μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	95% 85.4mg	618% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.7% 4.15mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1967% 2361μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Calcium	80.8% 808mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	358% 28.6mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	72.3% 1.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	109% 762mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	162% 5492mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	25% 14μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	7.7% 115mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	59.6% 2207g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Butterhead Lettuce vs Boiled Broccoli:

• Raw Butterhead Lettuce has 5.8 times more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B9 and 2 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B5, 6.5 times more Vitamin C and 3 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Butterhead Lettuce as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Butterhead Lettuce vs Boiled Broccoli:

• Raw Butterhead Lettuce has 2.4 times more Calcium, 5 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and 2.9 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Copper and 3 times more Sodium than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Boiled and Drained Broccoli have similar amounts of Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Butterhead Lettuce has 1.4 times more Fat, 1.9 times more Omega 3, 1.8 times more Omega 6, 1.8 times more Sugars, 1.9 times more Fructose and 1.5 times more Protein than Boiled and Drained Broccoli.
• Both Raw Butterhead Lettuce and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Butterhead Lettuce as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.